Sit with your legs crossed (130 ~ 150), hold your left ankle with your left hand, hold your ear with your right arm, and push your upper body back to the left with your right arm. Do it 8 times in a row, then switch to the other side, hold your right ankle with your right hand, and press the ear on your left arm to the right 8 times. Note: the arm should always be straight and in the same plane as the trunk to prevent the arm from bending and falling in front of the body.

Side kick

Lie on your side. The right forearm is flat to support the upper body, and the left hand is supported in front of the body. The left and right legs are straight and close together. After overlapping up and down, kick the left leg upward with a straight knee (the thigh and trunk are on the same plane, and the toes are extended downwards, reaching as far as possible to the head, with an upward kick angle of 90 ~ 150). After the kick reaches the maximum angle, slowly recover. Kick 8 times in a row, then switch to the other side and kick the right leg 8 times in the same way.

Lift your legs.

Lie on your back with your legs together, lift your arms upward, hold the upper limbs with your hands, straighten your legs, extend your toes downward, inhale with your abdomen closed, lift your legs vertically to the ground, and exhale to restore your legs to slow control. Do this eight times in a row.

Leg lift cross

Sit with your legs together, with your back up and your arms behind your body. After the legs are raised to 60 ~ 80, the legs are separated by 1 ~ 2 shoulder width and kept for 2 seconds. Cross inward so that one leg is above and the other leg is below, and then hold for 2 seconds. Do this four times in a row, and then recover. Note: When doing this exercise, always keep your legs straight.

If you don't feel tired after finishing, it means that the amount of exercise is small, and you can increase the amount of exercise by increasing the number and time of exercise; If your body aches, you can reduce the amount of exercise, but don't stop practicing. Stick to it for a while, your body will adapt, and then slowly increase the amount of exercise.